Latest posts by McFlooze

1 to 10 of 324

Overdone it?

Posted: 13/12/2014 at 20:09

Good target hitting, Bob!

Awesome on breaking that 20 minute barrier, Charlie.  Maybe racing sans watch is the way to go!  Never been brave enough to do it.  Which is dumb because you can do Parkrun whenever.  Maybe when I'm back in PB shape...

Today's Christmas Cracker is a 1 or 2 lapper (10 or 20k) heading out from Moreton Morrell college around scenic country lanes.  It was a very cold, icy day although sunny you had to watch your footing in places.  I'd decided on short sleeve t-shirt under club vest, capris and gloves.  The route is reasonable but there is a small/moderate hill at 6km and a beast at 9km.  

I based target pace on last week's Parkrun, making pace slightly quicker to account for Leam being a tough course so was aiming for 8:15's.  Not that challenging for most on here but as I'd only done one tempo run and only a few 8:XX mm's in training I was unsure how it would go.  The first lap is pretty busy and there were lots in fancy dress.  Being overtaken by a Santa in a sumo type suit was particularly memorable.  I saw a guy from work and so we chatted for the first three miles (7:59 (oops);8:11;8:16) before he told me to go on.  Picked up the pace a little for next couple (8:04;8:02) before hitting the hill (8:49).  I overtook a couple of my running club folks who were running my pace earlier on on the hill and was feeling ok as we passed through halfway and I turned out for the second lap.  At that point you pass the leaders which is always fun and there was a bit of high fiving clubmates.  Was looking forward to seeing the family and ditching my sweaty gloves but they'd elected to stay in the warm and missed me.  

Second lap was pretty lonely as only 80 odd runners did the 20k option but mostly passed without incident (8:09;8:12;8:17;8:29;8:06;8:31). I overtook three people, had one overtake me. That was ALL of the people I saw.  Last 0.4 was mostly the hill and did at 9:02 pace.  Final time 1:42;27 which would equate to a roughly 1.47 half? (PB is 1.36) (Still no family by the way as again they'd decide to hang out inside).

So pretty chuffed for only a couple of months of training and only five months post-partum and getting minimal sleep.  Obviously still a lot of work to do to get back to PB form but I feel in reasonable shape for starting the marathon schedule on Christmas week. Certainly ahead of where I'd hoped to be a few months ago.  I worked hard but didn't end feeling like I'd beasted myself. Especially pleased as am still carrying an extra stone and a bit of timber.  Confident my shorter distance times will continue to drop on the way if I can stay healthy, get the miles in, lose more weight.   

Good luck for everyone racing tomorrow!  


Overdone it?

Posted: 10/12/2014 at 22:39

Best not to take any chances with a grumbly bowel and a run .

5 chilly, blowy miles after the kids in bed.  Sadly walked in to one very upset baby who'd woken up.  Been fighting off the cold virus that is plaguing the entire McD household (and resting a slightly twangy feeling achilles) so first run since Sunday.  I threw in some strides at random intervals. Only 4 though.      

Overdone it?

Posted: 06/12/2014 at 11:43
Parkrun went well. Knocked 3 and a half minutes off last month! 23.37. 2 mins and 20 secs over my PB but I'm on the way. Annoying to have people around me jogging whilst I was breathing like a train though. So that suggests I should run next weeks 20k somewhere around 8.15 mm pace. Gulp.

Overdone it?

Posted: 05/12/2014 at 20:13
I changed my name but only because it alliterates now. Lou's name wouldn't have worked with my maiden name.

I'm planning on doing Leamington parkrun tomorrow. It's not the quickest course (and is muddy right now) but I hold my PB there and its a useful benchmark as tended to run it every month or so.

I log my miles although they are seldom very impressive. I use Garmin Connect, Fetch and Strava. Fetch being the most useful.

Loving the scenic runs, Lit and Madbee. Hopefully Lou and I will get the chance to get in a couple of Peak District runs at Christmas. The times we actually ever get to run together are like hens teeth!

Good luck to all the racers. My kids will be doing Kids run free in the morning. 3 year olds racing are cute!

Overdone it?

Posted: 04/12/2014 at 19:45
Lit and Madbee - Do you think I can tweak the General Aerobic and MLR stuff. So that I can do those bits with the buggy? So say I'd do a 10 miler normally at 9mm, but I run at 10mm with buggy. I could make it a 9 miler instead and still get the same benefit as would be the same time and heart rate?

I don't know what Jantastic is.

DT - Are you having gastro issues? Are you always taking them after food?

Overdone it?

Posted: 04/12/2014 at 11:46
Pete - well it will be a PB on account of 20k being a random distance.
But pace won't be anything like a PB IYSWIM. But I want a benchmark to work my pacing out from and feed into the marathon plan. 5k would be ok but conversions don't work as well the further the distances are apart.

Well done on your running by the way. What put you out of running? Injury or life?

Overdone it?

Posted: 04/12/2014 at 10:51
And off out for 4 or 5 easy miles with dog and buggy in a bit.

Overdone it?

Posted: 04/12/2014 at 10:44
Did my first tempo run on my comeback last night. Bloody freezing as went when the kids were in bed, leaving Lou sweating in his pants. A TURBO SESSION you filthy minded lot. Anyway, did 6.5 m with 20 mins at threshold effort. Shooting in dark for paces at the mo but going to run Parkrun on Saturday to rectify that. Will also let me work out how to pace the Xmas Cracker 20k the following weekend. The tempo bit came out at approx 1m/m slower than pre-baby form but was certainly the correct effort! Fastest I've run for ages so happy nevertheless.

Still musing on marathon plans. Daniels or P&D. Flexibility of Daniels is quite good but means doing more sums. There seems something quite reassuring about P&D. Maybe because I was considering it for Brighton (which I didn't end up dping) it seems familiar. Has anyone used Daniels for marathon training? I know we have a few thread P&D afficionados.

Charlie - I definitely need to join you in more conditioning but I have always been terrible at bothering about it. Need motivation.

Overdone it?

Posted: 01/12/2014 at 18:01
Bob - not much core work beyond holding my belly on and prodding it every now and then. Bit of planking, a few squats every now and then. Could do better. Most of my PBs were set around the 9st 10lb mark so somewhere around there would be great.

Overdone it?

Posted: 01/12/2014 at 11:53
Also I'm 11st 1 as of this morning. Woohoo!
1 to 10 of 324

Discussions started by McFlooze

Speed of tempo run vs intervals

Replies: 12    Views: 1197
Last Post: 14/09/2009 at 12:56
1 returned